Triple River Crossfit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

Metcon (3 Rounds for weight)

5-3-1 Heavy Power Clean
Each set is scored for load.

30 second window to hit reps, 3 minute rest to change weights and recover.

Metcon

Metcon (Time)

3 Rounds for Time:

5 Front Squat, 185/135

10 Bar-facing Burpee
RX+: 225/185

Cool Down

Metcon (No Measure)

1 Minute Quad Stretch, each leg

1 Minute Hamstring Stretch, straight and straddle legs.